Drop Set vs Back off Set
健身嘅朋友仔好多人都應該會聽過Drop Set(下降組),因為”師兄”教落當你覺得啲力未用盡肌肉未夠Pump,想揸乾揸淨,你就會響Working Set(正式組)最後一組嘅時候去加入一個Drop Set將重量減40至50個百分比然後即時唔休息再做多10至15下,或者再減多一組做到至死方休,就算動作姿勢變樣或力竭都無所謂,務求刺激到肌肉形成更多代謝壓力產生,有助肌肉成長,有研究亦顯示左響一啲單關節訓練動作嘅情況下,肌肥大嘅效益比起正常組有更高嘅增益
例子:
A:
第一組 8下
第二組 8下
第三組 8下 緊接唔休息減20-30%重量 10-15下/ 再減20%重量 10-15下
B:
第一組 8下 >減20-30%重量 10-15下 >再減20%重量 10-15下
第二組 8下 >減20-30%重量 10-15下 >再減20%重量 10-15下
Back off Set唔知大家又有無聽過呢,呢個訓練方式比較常見於力量訓練嘅運動員,同樣都係將重量下降再做多2至3組,但佢有啲唔同就係Back Off Set需要嘅係訓練質素,動作嘅精準度同力量嘅全面發揮,所以同Drop Set唔同嘅係佢地響組與組之間會有充足嘅休息時間,而Back Off Set嘅特點係,唔同於Drop Set進行前只係進行正常組嘅後續,通常Back Off Set都會跟隨一組大重量嘅”Top Set”,可能係訓練強度1RM嘅90個%(重量自訂,不過一定係一個較大嘅重量)嘅1組1下或者1組幾下(低下數3-5reps),完成之後再將本身Top Set 重量降低10-15個%去進行Back off Set,藉以保持一個相若嘅訓練強度去得到一個有質素嘅訓練量:
例子有以下做法A同B:
A.針對力量:
Top Set: 90%(1rm) x3 x1set
Back off set: 78-82.5%(1rm) x5reps x 2-3set
B.針對肌肥大:
Top Set: 90%(1rm) x3 x1set
Back off set: 65-75%(1rm) x8-10reps x3set
呢個係一個激活中樞神經系統(CNS)嘅方法,令到你響之後嘅Back Off Set更加動用到高門檻嘅運動神經元/High thershold motor unit/ fast twist muscle,同時有能力得足夠訓練量,同時越操越爽(同drop set相反),所以為左保持強度訓練同時又唔會降低訓練質素,我地就會加入一個Back Off Set,而不論係對力量嘅提升同肌肥大都有正面效益,更有研究顯示除左對肌肥大同力量增長有幫助之外,對肌耐力增長同樣有幫助
咁係咪就代表Back Off Set好過Drop Set, Drop Set就好無用好Bro呢,事實並唔係咁,Drop Set的確有助促進肌肥大嘅功效,因為唔同嘅訓練方法都同唔同嘅應用狀況同唔同嘅應用時段,例如Drop Set其實係比較適合用於器械訓練或單關節肌群(與二/三頭肌/三角肌/四頭肌(大腿伸展)),因為需要嘅技術層面較低,受傷風險低,另外若果想避免因Drop Set而出現嘅力竭影響到訓練嘅質素,其實我地應該係要將Drop Set設置響最後完結階段嘅訓練動作,或者係休息日之前嘅訓練日,原因一係因為單關節動作等肌群(二/三頭肌/三角肌)都係屬於可快速回復嘅細肌肉,所以可以盡情催谷,原因二選擇響休息日式休息週前去用係可以有更充足嘅時間去復原肌肉嘅疲勞
而Back Off Set就比較適用於大複合動作,如Big 3以及大肌群(胸/背/腳)嘅訓練,因為例如你用槓鈴或啞鈴呢啲需要精準技巧去平衡控制嘅動作,相對上質素同訓練強度係好重要,而且Back Off Set唔會需要你做到力竭,所以將其加入到你訓練課表嘅主要動作之中都係非常有效嘅,對於力量訓練亦都係一個好好嘅熱身方法
你又會用邊一種呢???
Drop Set肌肥大成效研究來源:
https://www.researchgate.net/publication/316737343_Effects_of_drop_set_resistance_training_on_acute_stress_indicators_and_long-term_muscle_hypertrophy_and_strength
Back Off Set訓練對肌肥大,力量與肌耐力增益嘅研究來源:
https://www.instagram.com/p/BkhXYVunPmb/?taken-by=chrisabeardsley
圖: KAPO 文:Burger
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Burger ig:
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#Kofgym #Dropset #Backoffset #training #muscle #hypertrophy #strength #gym #訓練 #肌肉 #肌肥大 #力量 #健身 #香港健身 #強壯 ##strongisessential
同時也有3部Youtube影片,追蹤數超過428萬的網紅emi wong,也在其Youtube影片中提到,☺SUBSCRIBE TO JOIN THE #FEMILY 訂閱我的頻道: http://bit.ly/SubscribeToEmi ►This video is in collaboration with GLYCEL get the GLYCEL $488 Festive Glamour S...
top set健身 在 梁子淇 Facebook 的最佳貼文
#史密斯臀肌訓練 🏋🏽♀️(記得按❤️還有收藏哦)
早安~ 寒冷來襲一樣練起來🍑
這個全方面的臀肌訓練很炸🔥為了讓臀部看起來更飽滿,四面八方的刺激讓肌肉量增加是一定要的!只需要一台史密斯機就可以完成✅
史密斯是非常好的訓練器材,尤其是針對臀部的鍛鍊。它的結構對於臀肌的刺激不會有器械式的過多輔助,但又有自由重量的強度👌🏽固定的軌道,讓我們更好掌握離心及向心的感受度。
1️⃣機器斜蹲(4組x12下)
2️⃣相撲硬舉(4組x12下)
3️⃣臀推(4組x12下)
每組最後一下停在最頂點10秒,痠到升天😂
4️⃣分腿蹲(4組x12下)
增強免疫力最好的方式出入公共場所帶好口罩、吃得營養&運動。大家到健身房運動進場前,記得先用酒精消毒,如果有疑似感冒或發燒請待在家中休息,保護自己也保護他人哦💚
穿的是 AMME sport運動套裝💜運內尺寸 S,其他是M
這幾天寒流來超冷的!訓練時可以穿著運動外套,讓身體快速熱起來❤️
健身房 Muscle art 肌肉藝術健身綜合格鬥俱樂部
———————————————————————
⠀
SMITH MACHINE GLUTES🏋🏽♀️
(Double tap& save)
This is a full glute workout that is very challenging, is aimed at BUILDING MUSCLE and requires only one piece of equipment at the gym!
The smith machine it’a actually a perfectly piece of equipment ESPECIALLY for the glute. According to studies, the glute requires STABILITY to fire optimally and smith machine provides this by limiting motion to the vertical movement path.
1️⃣HACK SQUAT (4x12REPS)
2️⃣SUMO DEADLIFT (4x12REPS)
3️⃣HIP THRUST (4x12REPS)
Every set ending hold on the top 10secs, It feel REALLY BURNNN🔥
4️⃣SPLIT SQUAT (4x12REPS)
I’m wearing @ammesporty Sportbra in size S, others are M
Gym is @muscleart122
Song is BODY-Dzeko Remix🎵
#小指頭很鬧 #instafit #gluteworkout #ammesporty #重訓 #健身 #美尻 #梁子淇 #子淇的健康生活 #臀部訓練
top set健身 在 梁子淇 Facebook 的精選貼文
#史密斯臀肌訓練 🏋🏽♀️(記得按❤️還有收藏哦)
早安~ 寒冷來襲一樣練起來🍑
這個全方面的臀肌訓練很炸🔥為了讓臀部看起來更飽滿,四面八方的刺激讓肌肉量增加是一定要的!只需要一台史密斯機就可以完成✅
史密斯是非常好的訓練器材,尤其是針對臀部的鍛鍊。它的結構對於臀肌的刺激不會有器械式的過多輔助,但又有自由重量的強度👌🏽固定的軌道,讓我們更好掌握離心及向心的感受度。
1️⃣機器斜蹲(4組x12下)
2️⃣相撲硬舉(4組x12下)
3️⃣臀推(4組x12下)
每組最後一下停在最頂點10秒,痠到升天😂
4️⃣分腿蹲(4組x12下)
增強免疫力最好的方式出入公共場所帶好口罩、吃得營養&運動。大家到健身房運動進場前,記得先用酒精消毒,如果有疑似感冒或發燒請待在家中休息,保護自己也保護他人哦💚
穿的是 AMME sport運動套裝💜運內尺寸 S,其他是M
這幾天寒流來超冷的!訓練時可以穿著運動外套,讓身體快速熱起來❤️
健身房 Muscle art 肌肉藝術健身綜合格鬥俱樂部
———————————————————————
⠀
SMITH MACHINE GLUTES🏋🏽♀️
(Double tap& save)
This is a full glute workout that is very challenging, is aimed at BUILDING MUSCLE and requires only one piece of equipment at the gym!
The smith machine it’a actually a perfectly piece of equipment ESPECIALLY for the glute. According to studies, the glute requires STABILITY to fire optimally and smith machine provides this by limiting motion to the vertical movement path.
1️⃣HACK SQUAT (4x12REPS)
2️⃣SUMO DEADLIFT (4x12REPS)
3️⃣HIP THRUST (4x12REPS)
Every set ending hold on the top 10secs, It feel REALLY BURNNN🔥
4️⃣SPLIT SQUAT (4x12REPS)
I’m wearing @ammesporty Sportbra in size S, others are M
Gym is @muscleart122
Song is BODY-Dzeko Remix🎵
#小指頭很鬧 #instafit #gluteworkout #ammesporty #重訓 #健身 #美尻 #梁子淇 #子淇的健康生活 #臀部訓練
top set健身 在 emi wong Youtube 的精選貼文
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get the GLYCEL $488 Festive Glamour Skin Revival Set (64% off, original value $1,382) at http://bit.ly/2N4bzos - the set is online exclusive
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